Philippians 4:13

Planned day off due to Kami's work schedule and other commitments.  Also, haven't had a day off in a month and a half, feeling a bit of over-training burnout, hip and feet hurt a bit...blah, blah, blah.  Plan for a longer run (12-15 miler) tomorrow.

Finish some of the Christmas decorations and get a jump on the shopping today.

Nice easy run on a pretty nice day with warmer temps and some wind (mostly on the way back).  OK run except I had stomach issues for most of the run, I think I ran too soon after eating.

Found a great deal on shoes today...Saucony Trigon 4 Ride for $50 a pair (plus I got a 25% discount on one pair).  Bought all the shoes they had in my size (which was 2).

total time:  1:15:48  (Saucony T2- 188 miles)

Nice 7M run at an easy pace early on a warm morning with no wind. Nice start to the work week.

total time:  51:35  (Saucony T2 - 195 miles)

Nice 4.3M MP run on the trails out in the desert today.  Good run on a pretty warm day with a light wind.  

total time:  27:47  (Saucony T2 - 200 miles)

Very erasy early morning 7M run on a very warm morning...40 degrees!  Not the best run...felt a bit tired, feet ached a bit and I could feel some stiffness in my right hip.  Got'er done though and planning on a better run at lunch.

Tonight is my wife's company Christmas party...quite an event.  The entertainment is Ryan Shupe and the Rubber Band and the owner usually gives away many thousand's of dollars in gifts/prizes even up to several trips (e.g. Disneyland, cruises, etc.).  Kami has won something at one his two big events each year for 12 of the 14 years she has been with the company.

total time:  52:00  (Saucony T2 - 207 miles)

6.3M run at lunch at MP (6:27 avg).  1M warmup (6:44) then 6:24, 6:25, 6:14, 6:26, 6:21, 0.3M in 1:57.  Great running conditions (47 degrees, partly cloudy, 10mph wind) but the toes/metatarsals on my left foot really started to hurt about 3M into the run and made it hard to toe off.  Still tender after the run.  Ice it and ibuprofen today to see if that helps...hopeful just sore from use (and not something like a stress fracture).

total time:  40:35  (Saucony T3 - 403 miles)

No morning run.  My foot is still pretty tender especially pushing off on it.  The middle toe is the sore one and I can definitely tell there is swelling.  I am thinking it might be a stress fracture or hopefully just Metatarsalgia.  Neeed to rest it now I think so I can be ready for the Jan. 13 marathon.  Also looks like ibuprofen and icing should help.

Probably take today off, but may do a very easy and short run at lunch on the trails in the desert...we'll see.

Nice easy 7M run early this morning.  Great weather...30 degrees and no wind.  Foot is feeling better, can still tell it was there but no issue on the run.  I tried a new pair of shoes and they worked great.  In fact, I went back and bought 2 more pair of the Trigon 4 Ride shoes at a cost of only $37.50!

May try a short run at lunch today.

total time: 50:15  (Saucony Trigon Ride - 7 miles)

Great 5M tempo run at lunch today...6:12 avg. pace.  No pain in my foot at all!   I registered for the PF Chang's Rock and Roll marathon this morning...Phoenix here I come!  Now I need to book my flights...it is going to be a surprise "dad and son" trip and we will stay with friends (one of my son Justin's best friends) in Fountain Hills so it should be fun.

total time:  31:00  (Saucony T2 - 212 miles)

Nice 12M run at a moderate pace in cloudy and snowy conditions but relatively warm (30 degrees).  Nice run, foot felt good and the Trigon's are a great shoe! 

total time: 1:21:30  (Saucony Trigon - 19 miles)

Ran with Kory Wheatley and Alex Nielson (2nd and 3rd respectively) and got a new PR.  Ran 1M in the lead with Alex right with me.  Mile 2 I let Alex take the wind and I followed closely behind.  At about 1.5M, he started to fade a bit so I pushed up the pace and had a 5 sec lead by 2M.  At 2.5M cut back into the park and looked back to see Kory take over second place...ran pretty well for the last 0.5M to hit a new PR with Kory coming in at 17:00 and Alex at 17:02.  Overall very satisfied with the race especially on the cold day and slushy/slick conditions.  Won some new technical gear!

Warmup for 1.75M and cooldown for 2M.

(Saucony Tangent - 94 miles)

Good 7M easy early morning run on a chilly (9 degrees) but calm day.  Pathway was kind of slick in lots of areas so I had to really watch my foot placement and kick.  This is all the running for today as the Sunday School Christmas program is today (my wife is the organized/Superintendant) and we are going out for lunch afterwards.  Then play time with the kids before my wife heads to the Christmas Cantata with a friend. 

total time: 50:32  (Saucony Trigon - 26 miles)

Easy 6M run early this morning in decent weather (20 degrees, light snow) but the pathway was slick with the fresh snow.  So, pace was very easy as couldn't push off much at all. 

Try to get another run in at lunch today.  I might make this an easy week until Saturday (rest my foot, legs, etc.) then do a longer run (18 miles) in prepare for Phoenix in January.

total time:  45:15  (Saucony Trigon - 32 miles)

Easy 5M run in the snow at lunchtime...accummulation was getting pretty deep in places (about 2 inches).  Warmer, but the snow was coming down...luckily it is a light fluffy snow so it was actually fun to run in.

total time:  34:45 (Saucony T2 - 217 miles)

0 degrees this morning, not motivated to go outside...went and ran on the treadmill at the gym.  1M warmup at 6:50 pace, 1.5% incline.  Next 5M at 6:00-6:30 pace at various hill elevations between 3.5% and 6.5% incline.  Mile 7 was a speed mile at 5:10 avg. pace and 1.5%.  1.25M cooldown at 6:50 pace and 1.5% incline.

No run at lunch today...still very cold, resting my foot (feel it a bit again) and just taking this week a bit easy.

total time:  52:00  (Saucony Trigon - 40 miles)

TM at the gym again (wearing my FRB gear).  1M warmup (7:00), 3M at approximately 6:15ish pace and 2.5% incline, 2M at 5:30ish pace (including 0.5M at 5:00 pace) and 2% incline, 1M cooldown at 6:10ish pace at mostly 2% incline (6% for .3M).

total time:  42:50  (Saucony Trigon - 47 miles)

Nice and easy 5M at lunch today in clear but cold conditions.  Just easy and relaxed...a fun run.

Total time:  35:00  (Saucony T2 - 222 miles)

Good 7M run on the TM at the gym this morning...it actually hasn't been too bad getting back in there seeing friends and really working pretty hard in the morning.  It has helped the last couple of days having the MP3 player to listen to...yesterday was Def Leppard "Vault" and today "Huey Lewis and the News Greatest Hits".  As for the run, 1M warmup (6:50), 2M at around 6:20ish, 1M at 6:00ish, 1M at 5:15ish, 1M at 6:10ish, 1M at 6:30ish.  All miles at 2.0-2.5% incline.

Total time:  43:20  (Saucony Trigon - 54 miles)

Nice and easy 5M run at lunch today in the snow...pathway wasn't too slick.  Tried out the new Brooks running mittens I got from Steve at St. George Running Center and they kept my hands pretty warm. 

total time:  34:45  (Saucony T2 - 227 miles)

Easy early morning 6M run in good conditions (18 degrees, no wind).  The pathway was ok, it had been plowed but was still a bit slick.  Probably no run at lunch today to rest my foot and rest up for tomorrow's 18 miler.  Also my wife and I are going to a brunch at the Museum of Idaho today.

(Saucony Trigon - 60 miles)

Got my 18 miler in today in the early afternoon under cloudy skies and 26 degrees.  I did 3 loops around the greenbelt.  First loop of 6.5M in about a 6:55 avg. pace.  The next 5.5M I ran with my friend Dan Shirley at closer to a 7:45 pace.  I then finished off the next 6M in about a 7:15 pace.  Good run, but glad that I am done with it.  At the end, I was pretty cold...I had to have someone else open the door to my truck because I could turn the key my hands were numb!

total time: 2:12:00  (Saucony Trigon - 78 mile)

Nice easy 4M run this morning in nice conditions (27 degrees, no wind).  Just an easy shake out run after yesterday and before we head off for church and a busy day (Kami is throwing a baby shower for a friend so we have to get the house ready).

total time: 28:10  (Saucony Trigon - 82 miles)

8M on the TM at the gym.  1M easy warmup, 1M at MP, 1M at VO2max (5:15), 2M at threshold (5:50) (at 3-4% incline), 1M at VO2max (5:20), 1M at MP and 1M cooldown easy.  Overall a good workout.  Minimum incline of 2-2.5%.

Total time:  49:10  (Saucony Trigon - 90 miles)

5M run at lunch is relatively warm weather with snow and a slick pathway around the greenbelt.  Pace was actually pretty good considering the conidtions.  Good run.

Total time:  33:40  (Saucony T2 - 232 miles)

Easy 6.5M run early this morning in nice conditions...28 degrees, no wind.  The pathway was a bit slick in areas but overall a nice easy run.  Went shorter this morning due to time as my wife wanted to hit the gym before having to leave early this morning.  Will try to get a 6M+ in at lunch today.

total time:  48:23  (Saucony Trigon - 96.5 miles)

6.75M run at lunch in warm and sunny weather...and lots of slush!  OK avg. pace (6:35) for the run, but I never did quite get in a good groove.  A little headwind heading out (3M) slowed me up, then pace got better as I headed back and took off a layer (I way over dressed!). 

total time: 44:45  (Saucony T2 - 239 miles)

6M easy early morning run in interesting conditions...relatively warm (32 degrees) with a slight wind and a light freezing rain.  At least the pathway wasn't slick, but it was pretty slushy.  Didn't want to get out of bed this morning but forced myself up and out the door by 4:30.  My wife then hit the gym so I could get to work by 7am...why do I do this to myself?

total time:  44:22   (Saucony Trigon - 102 miles)

Easy paced (6:55) 4.5M run at lunch on the desert roads.  Strong crosswind (20 mph) didn't help the pace, but the temp wasn't bad.  Nothing particular to report.

total time:  31:10  (Saucony T2 - 243 miles)

7.25M run on the TM at the gym this morning.  1M warmup, 1.5M at MP (6:20ish), 0.5M at 5:07 pace, 1M at 6:15ish, 1M at 5:50ish, 1M at 6:05ish, 1M at 6:15ish, .25M at 6:45 cooldown.  Overall a good run considering the "hair of the dog" from last night's "staff meeting" with friends at a local pub...got a stitch at 2M but was able to run it out. 

total time:  45:30  (Saucony Trigon - 109 miles)

5M run at lunch at a 6:46 avg. pace.  Decent run in wet and windy conditions, but pretty warm.  Dodging puddles the whole run but otherwise a good run in between the storm weather periods (snowing before and after my run).

total time:  33:53  (Saucony T2 - 248 miles)

Easy 8M run early this morning.  14 degrees and 2 inches of fresh snow so it was pretty slick even wearing my ice jogger slip-ons (they work good on ice and packed snow, but not powdery).   Pretty good run for today as it will be my only one as family and other commitments have the rest of the day booked.

total time: 1:01:43  (Saucony T2 - 256 miles)

Fast run at the gym this morning...I didn't feel like braving the cold, wind and snow and wanted to get some speedwork in.  10M in 59:40!  1M warmup (7:00), 2M at about 6:15-6:30, then some speed work. All the rest of the miles were at less than 6:00 pace, including some work at 5:00 pace.  Last 2.25M at below 5:30 pace.  Overall a great workout!

Now, family time for the rest of the day including delivering gifts, making cookies, and a party tonight.

Total time:  59:40  (Saucony Trigon - 119 miles)

7M run early this morning in a freezing mist...by 2M my glasses had iced up, and by 6M I couldn't even see through them so I was running rather blind!  Then, I got home and my mother in law had accidently locked me out. So I was knocking on the door and she was not sure if she should open up for a guy dresses in black peeking throught the window.   Ran in my new LaSportiva Fireblade trailrunners that I won at the Thanksgiving race...not too bad.  The sticky rubber soles give pretty good traction.

Total time:  52:42  (LaSportiva Fireblades - 7 miles)

8M run this morning...11 loops around Community Park in dicey weather...not windy just icy rain/snow, the pathway wasn't too slick especially after the plow came by.  Ran in my new Fireblades...they were great and have awesome soles that grips very well in snowy weather.  Almost didn't get up this morning as I feel the beginnings of a cold coming on but drug myself out the door.  Was going to run with Jon Allen, but he had a mishap at home and couldn't make it.  Glad I went early today as right now it is a raging winter storm outside!  

Merry Christmas everyone. 

total time:  57:00  (Fireblades - 15 miles)

No running since Monday as I came down with a killer cold...sore throat, headache, cough, over lethargy.  Finally back to work this morning and considering a lunch run on the TM at the gym.

Snowy run this morning with Jon Allen.  7.1M miles at an easy pace (about the only pace the conditions would allow).  2-3 inches of snow in 16 degree temps.  Nice run, good company and good conversation.  This was about all I could handle coming off my illness but it felt good to get out running.  Afterwards, I took the kids swimming at the indoor pool while my wife worked out at the gym.

total time:  1:02:56  (Fireblades - 22 miles)

7.25M run on a nice morning.  Roads and sidewalks are still very slick so pace was slower, but better than yesterday (7:28ish).  Feeling better and starting to get ready for PF Chang's marathon in 2 weeks.  Now, my whole family is coming down to Phoenix as my wife got the day off from work and wanted to come along with our daughter...so it is now a family affair, yeah!

Total time:  54:02  (Fireblades - 29.5 miles)

5M early this morning on our home TM because my wife had to be at work 6:00am.  Not too motivated and still waking up with a bit of the crud but it is improving each day.  Pushed myself just to get 5, but at least at a decent clip.  Try to get a longer run at lunch today depending on how things go with getting my truck checked out.

Total time:  32:00   (Saucony Trigon - 124 miles)

6.75M run at lunchtime around the river with Jon Allen.  We planned on hooking up and decided about 1 hour before the run to go for it even with the pretty bitter cold (weather site said 7 degrees with -10 degree windchill before I left for the locker room)  but beautifully clear skies.  

After dressing down into my winter running gear, discovered I forgot one thing...my running shoes!  I had taken the home to run in over the holidays and forgot to bring my locker room shoes back with me today.  So, I ran in my Rebok hikers that I wore to work today...a bit on the heavy side but they did the trick. 

Great run with Jon at a nice even 7:00 pace...once again good company and conversation.  Heading south into the wind was really cold, but coming back with the wind at our backs was not too bad.

Happy New Years to everyone!

Total time:  47:45